From Skinny To Curvy

how to get curvy figure like kim kardashian

Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…

Workout A (Getting Curvier Butt, Hips & Thicker Thighs)

GROUP 1

Click on photos to see how to do exercise

GROUP 2

Click on photos to see how to do exercise

Workout B (Making your Breast Look Bigger & Curvier)

Click on photos to see how to do exercise

Workout C (Getting Firmer Arms)

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

4 Workout tips you must follow to get curves

1. Use the right amount of weight

Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…

2. Beat your last workout

You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…

3. Keep a training log

Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.

4. Try to beat your last set

You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…

You can increase the weight and/or reps from set-to-set within your current workout so…

Your Workout A may go like this…

Group 1 Group 2

7 Ways to schedule Workout A, B & C

  1. Workouts A, B & C can all be done on the same day or each on a separate day.
  2. To save time… 1 workout can be done in the morning & another in the evening with the last one done on another day - See sample schedules below
  3. Since Workouts A & C have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening.
  4. You can save time with Workout C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset
  5. Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row.
  6. If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  7. You can add this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
Show me Sample weekly workout schedules using Workouts A, B & C

5 step diet for gaining weight & getting curves…

diet plan for getting curves

1. Eat 1500-to-2000 calories per day

2. Eat 100-to-250 grams of protein per day

3. Eat whatever & whenever you want as long as…

4. Drink more water

5. Keep a food journal

If you're not seeing any results after 2-to-4 weeks then more than likely it's because…

So the 6 things you must do to get more curves…

  1. Do workouts A, B & C
  2. Eat 1500-to-2000 calories per day.
  3. Eat 100-to-250 grams of protein per day.
  4. Eat whenever and whatever you want.
  5. Drink 1-to-2 liters of water per day.
  6. Keep a food journal &…

Before you get started on this plan…



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1-100 of 917 Comments
Isha

I want to start your workout this week but am afraid that I'll lose weight in certain places even though my butt and thighs will get toned. I'm about 125 lbs and 5'5 and don't want any weight loss. Can you assure me that I'll maintain my current and then gain weight with your workout? I don't want the opposite to happen, I'm skinny enough...
Thanks.

July 20, 2014

Adrian Bryant

the diet will cause you not to lose weight or maintain your weight

July 21, 2014

Nellie

Hello, I am 5'6 and weigh between 110-115 (varies almost everyday) I am also only 18 but I am bone thin, it's almost gross. I've always been this skinny too, only gained weight off of birth control and was at 130 which was a good weight for me not bone thin and not over weight. But had to get off of that birth control for other health reasons and my body lost all the weight it gained in only a month, no differance in my exercise or diet either just dropped the weight right off. I'm trying desperately to gain the weight back and end up with a curvy, thick thigh big butt figure. I have naturally wider hips and my thighs do touch which makes me happy but they are just bairly touching. I want muscle, and to be thicker and curvier. But clearly I either have a high metabolism or something else going on that keeps my weight down. What can I do to reach my goals?

I have just started this workout by the way.

July 09, 2014

Adrian Bryant

by starting this workout you have already answered your own question and if you need more help or get stuck along the way I'll be here to help

July 09, 2014

.

is it pointless to keep on exercising when your diet is inconsistent. i found it hard because some days i don't have enough food to maintain my weight. my cousin told me that drinking protein shakes everyday is not good but to only drink it after you exercise. and the days you are not exercising eat the same amount of protein with food. but it is hard when eating healthy is EXPENSIVE. and i have so many cheat meals because they are high in calories. what im really asking for is help.

July 08, 2014

Adrian Bryant

dont focus on protein shakes in general. focus on getting enough protein in your diet regardless if it comes from food, shakes or protein bars.

It may be more cost effeecctive to buy in bulk 5 pound tubs of protein powder

July 09, 2014

tokey

How many weights do I have to go up to for me to get a kim k butt. I can 150lbs but im still small. People look atme weird because I am so skinny pushing so much weights lol. And also if you do the exercise wrong would it make your glutes smaller in a day I found I lost .5 in the last time I worked out. It seems like my butt will range from 35 in - 36.5 in nevermore

July 02, 2014

Adrian Bryant

how many reps with 150 and which exercise? does your butt look better (more round and firm?)

July 03, 2014

tokey

My butt is definitely firm. And I do 8 reps with 150 lbs. Its a constant struggle it will grow and go back down.

July 08, 2014

Adrian Bryant

which exercise

July 08, 2014

tokey

barbell glute bridge.
i dont do hip thrust cause i feel it in my quads alot.

July 17, 2014

Adrian Bryant

then you're doing great. you are on the right track. with 150 you can either shoot for 12 reps with that or keep increasing the weight b/c as you get strogner = your butt will get bigger

July 19, 2014

Yasmin

Hi adrian,
I weigh 48 kg and most I have ever gone to is 51 kg. My dietitian recommended I eat more often in order to gain weight which consisted of fatty foods cheese, carbs, soup etc just whatever I wanted basically. However, even though i have a good appetite I just felt like I was always stuffing my face and had no time to breath. I eat but I have a fast metabolism I can lose weight so quickly. Do you recommend any shakes or anything that can help ? I took shakes before but just put weight on in mid area; belly, bum, muffin tops & hips.

I mentioned exercise (toning) as I wanted to bigger legs especially my bottom legs they are so skinny. I also get bloated when I eat even though I have flat stomach ( not toned) but she said I will lose weight and should just stick to light walking. I have wide hips for a slim person but I fear all these exercising techniques will get rid of it as I see a lot of people that do exercise with straight hips just toned legs. I want to do it at home. Please help me

June 26, 2014

Adrian Bryant

the main thing is are you currently tacking how much you eat?

June 27, 2014

Yasmin

I've tried to keep to a timetable/routine but don't always have the time to if I'm working

June 30, 2014

Adrian Bryant

do you have a smart phone where you can get an app to help you track it easily?

June 30, 2014

Yasmin

Yes I have. For example let's say I just want to tone my butt can I simply just do squats everyday and will that work.
Thank you for your help

July 04, 2014

Adrian Bryant

if just for toning and not much bigger butt then yes... squats are fine for that

July 05, 2014

Yasmin

What would be needed for a bigger butt ?

July 06, 2014

Adrian Bryant

the plan on this page has you setup towards a bigger butt.

the stronger yourbutt is = the bigger it will get. your butt cant get that strong using just yoru bodyweight or using the same amount of weight and reps over & over

July 06, 2014

Yasmin

Okay. Thank you for your help

July 07, 2014

Veronica

Hi Adrian,

There is no mention of stretches or light warm up before performing these strength exercises for gaining muscle. So just wondering is it necessary to stretch or warm up? or can one just wake up and start the exercises. Thanks! I love your site very informative and user friendly.

June 22, 2014

Adrian Bryant

you could. some people need a warm-up and others don't but to b on the safe side you can warmup by ding 15 reps of the exercise you are going o do with light weights

June 22, 2014

Veronica

Thank you Adrian!! Love how you reply so quickly. I will warm up doing the exercises with no weights, I'm a total beginner at this so will try that. So wish you had a gym.... :(

June 28, 2014

Pam

Hey i hv not yet started it ..read it today and saw all the exercises . Am 5.9 and look skinny bcze of hips and thighs as i have long legs .. I just wana know if you can provide any specific diet plan like what to eat in order to see the results soon.

June 17, 2014

Kelly

Hi,

Can I follow this plan if I ONLY want thicker thighs and a bigger butt? Basically I want a slim upper body and thicker lower body so I don't want any extra size on my arms.

Thank you.

June 11, 2014

Denise

Hi Adrian, Love this plan. Quick question, I've started following this plan and for some reason I'm gaining more weight in my mid-section. I'm 5ft 5. My measurements are 36-30-40. It was 36-26-38. Is it possible that I'm gaining muscle and not burning enough around my waistline.

June 02, 2014

Adrian Bryant

remember the goal is to gain curves which leads to some weight gain or fat gain which you can easily lose afterwards but...

what is your current calorie intake? you may be eating TOO much and you may want to try lowering it by 250-to-500 calories

June 03, 2014

tokey

i have noticed great results from glute bridges because my hams or quads don't build up alot. even though, i see positive changes in my glutes, i dont have hips anymore. is there any way i can develop hips?

May 27, 2014

Adrian Bryant

are you currently doing squats

May 27, 2014

tokey

not at the moment

May 28, 2014

Adrian Bryant

deep and wide squats should help the hips come in more but also you may want to add in the add-ductor machine if you have access to it or you could do this before your butt workouts

May 29, 2014

Casey

Hi Adrian,

I am 23 years old and weigh about 110, I lost about 15 lbs due to stress…but I lost my butt. I want to gain it back. I eat a lot but don't gain any weight. I want to be more curvy and also tone. What should I do?

May 24, 2014

Adrian Bryant

did you understand the plan on this page?

May 24, 2014

Casey

Yes!

May 24, 2014

Adrian Bryant

okay, then proceed with the plan on this page and stay in touch with me if you need more help

May 25, 2014

Aisha

Hello! My question to you is i'vent yet started working out all this and I'm 21, too skinny. I'm afraid that once I start working out and leave it in a middle after the required wight I gain and get curve I want. Won't that be a problem If I stop working out and stop doing as the given details you've mentioned. Is there any side effects to it if is stop working out after 2 months or so? Please answer back ASAP!

May 22, 2014

Adrian Bryant

there are no side effects to stopping. you may lose the great results you gained if you stop for a very long time

May 22, 2014

tokey

Does it matter how much yu increase the weights by? I workout twice a week. And I used to increase by 10lbs but I switched to 5lbs so I wont struggle as much to do more sets. Would it take longer for me to gain results because im not increasing by 10 no more?

May 13, 2014

Adrian Bryant

you need to increase it once things get too easy and too easy = when you can do way more than 12 reps with a certian weight

May 14, 2014

Aierion

i weight 125 ..i want to be more curvy and gain weight in my thights and get a bigger butt..can you tell me exactly the workout i need to do and food i need to eat..

i want to be curvy and sexy in 2 months but if it could be faster that would be great. what do i need to do to speed the procces up

all i want is a bigger butt and curves and i cant stress that enough
ok, please get back to me A.S.A.P

May 09, 2014

Adrian Bryant

the plan on this page is what you need to do

May 11, 2014

tiphani

Hello,
I have a work out plan to help gain weight and get a bigger butt n legs. I am 5'7 n I weight 123. My hips are a size 35 my waist is a 25 n my bust is a 32. I just shared going to the gym. N my question is after I complete my full body work out should I do cardio for 15-20 before I leave the gym

May 09, 2014

Adrian Bryant

it's to you. 15-to-20 minutes won't do much for fat loss

May 11, 2014

kimberly

thank you ! this was very helpful !!!!

May 02, 2014

Jija

Hi, thsi is my first time to try this kind of thing (exercise gaining weight having curves) im turning 17 this year, 5'3 iam skinny as ever 77lbs i need to gained weight at the same time have curves specially on my hips and butt. Can you help me do it in a month? (As you can see i didn't understand well of what should i do, what exercise fits me and eating schedule) hope you can help :))

May 02, 2014

adrian bryant

tell me what parts of the plan on this page you are having trouble understanding? you should see steady results every 2-to-4 months but dont expect to get MAX results after 1 month

May 02, 2014

tokey

Does the amount of carbs you are eating affect mw trying to gain weight. If so, I am 116 and 5'2 how much should I eat?

April 29, 2014

Tokey

Sorry, for the frequent questions because this its getting frustrated to the point I want to quit working out. My butt has gotten so flat, I really dont understand what im doin wrong. And its kinda embarrassing, cause I have broad shoulders no hips, flat butt, and thicker thighs. I look like a guy now.

April 29, 2014

Adrian Bryant

make carbs 40-to-60% of your diet and go here to get an exact amount based off the diet you are using from this page

April 29, 2014

Adrian Bryant

ask as many questions as you like.

You need to just stick with it. from reading your last comments it seems you really only started to get serious with this about 10 days ago. If you keep progressing with the butt and thigh exercises then your butt will get bigger.

have you seen these tips for a bigger butt?

April 29, 2014

tokey

Ive been exercising since late last year and got into a gym during spring break in april, to get heavier weights. So I guess your right. It was just strange my butt was getting smaller , and my thighs bulking up

April 29, 2014

Tokey

Ive always wondered would it take a skinny girl longer to get a bigger butt than people who want to lose weight. With some exercise I went from 113-117. Due to muscle mass. Appearantly due to metabolic rate, eating 1800 cal maintain my weight so I started to eat 2100-2300 and high amount of protein. But I still noticed the more i work out the slimmer I get and i want to do the opposite because I dont have no hips now, what should I do?

April 19, 2014

adrian bryant

#1 - follow this plan but

#2 - monitor your calorie and protein intake and adjust according to the results you get

April 19, 2014

tokey

When you mean adjust due to results do you mean add more calories?

April 20, 2014

tokey

And also, would it take long for me to see results? I do notice changes in my butt, but it just getting smaller

April 21, 2014

adrian bryant

not exactly.

if you're not gaining any curves at all after 4 weeks then up the calories.

if you are seeing results but are gaining TOO MUCH fat then lower calories and/or add more cardio/intervals

April 21, 2014

adrian bryant

look for a change every 2-to-4 weeks

April 21, 2014

tokey

I did 80 lbs 6 sets x 8 reps.
But I realize when I do 5 reps i start to feel it in my knees. Am I doin it wrong? And anytime I work out I dont feel sore the next day, is that normal? And also what happens if yu only eat 90g the day yu exercise but not the resting days?

April 24, 2014

adrian bryant

keep your protein intake conssitent (about the same) daily. what is making you hurt in the knees.

you wont always be sore

April 24, 2014

tokey

I dont know, when I do glute bridges after the 5th rep I start to feel pressure on my knees

April 24, 2014

tokey

would my inconsistency with my protein be the cause of me being smaller? beccause my butt can't even fit in my jeans tightly. the opposite of what i wanted.

April 24, 2014

Adrian Bryant

is it pain or just the regular resistance from the weights?

April 24, 2014

Adrian Bryant

how long have you been on the program? the main thing is to keep getting stronger each workout by using more weight, reps and/or sets

April 24, 2014

tokey

I've been on and off with my workouts this year, but I only started using real heavier weights this month cause I have limited weights at home. I dont know if its pain or resistance, I start to feel at the 4th or 5th and when I try to push myself to 6th rep and I cant go on. Sometimes I take breaks in my sets. I guess it could be pain

April 25, 2014

Adrian Bryant

I can't say for sure since I'm not a doctor but it sounds like normal fatigue from the resistance and when you stop after the 6th is it because you definitely cannot do any more or maybe just 2-to-3 more

April 25, 2014

tokey

i cant do more, i take a lil break, and finish the set.

April 25, 2014

Adrian Bryant

okay, then you may want to use a little bit lighter weight where you can get 6-to-12 reps and although 6 reps is fine you may want to try lighter (NOT TOO LIGHT) weights until you get comfortable handling the heavier weights

April 27, 2014

Shayan

Hello Adrian
Thanks For Such a good site
I'm a girl with 110 lbs , 24 years old, pear shaped
i wanna go for Curvy , because my legs are thick (most fat) and my shoulders are good , i wanna thick all over my body(but not with fat) and curvy , is this workout good for me ? and what about 1500-2000 Diet ? is good for me because i wanna be little thick(exactly like the picture of your article !! nice thick all over the body) or should i go for 2000-3000 ?? please help me , thank you

April 09, 2014

Adrian Bryant

start with 1500-to-2000 and YES this is good for you

April 09, 2014

Leah

Do you have a gym where you train people at?

April 08, 2014

Adrian Bryant

not anymore

April 09, 2014

Rasha

Hi Adrian, amazing website btw! I'm planning to use this program, I usually don't workout but I'm desperate to gain weight and get some curves as I have broad shoulders, thick waist and no hips :(
My measurements are as follows:
Age: 28
Height: 157 cm or 5'1
Weight: 115 lbs
Chest: 35.4
Waist: 28.6
Hips: 35.4
I have the following questions:
Considering my measurements and my main goal to have wider hips:
1) what is the weights I should start with during my workouts considering that I'm not very fit?
2) what is the main exercise I should focus on?
3) what is the best warm up and stretches to do before and after to minimize feeling sore afterwards.
4) Can I add "100% Whey Gold Standard protein supplement" to my daily diet to help increase my protein intake?
5) Considering my measurements, do u really think I can have wider hips using this plan and that I will see change in 2-4 weeks?
Thank you!

April 08, 2014

Adrian Bryant

1) use weights that ONLY ALLOW you to do 6-to-12 reps per set. if you do more than 12 reps in a set then that does not count as a set since the weight was too light
2) follow the workout as is
3) you'll get sore regardless but see this
4) yes
5) you will see changes every 2-to-4 weeks

April 09, 2014

reshma

Hello,
I am 23, 5"2 and weigh 93 lbs. I recently got a gym membership and went there for the first time in my life. Honestly, it was so intimidating. I couldn't use any equipment, either they were too heavy or i dint know what to do with them. I tried to do the workout plan on the page but it was way too hard for me. Can you tell me what plan can i use as a beginner or if i can use the same plan with lesser weights than 20lbs. Also i dont eat that much. i could hardly eat to get 1500 cal with about 100gm protein.

April 05, 2014

adrian bryant

you need to follow the plan as is to get results. you can start off with lighter weight as a warm-up but dont include any sets where you go over 12 reps as part of your workout

April 05, 2014

linda

Hey, I'm 21age old and I weight buy 90pound what do u think should I do?

March 31, 2014

adrian bryant

you can do the plan on this page

April 01, 2014

Leah

I've been trying to do these workouts at home but I'm afraid I'm doing them wrong plus I don't have any motivation and it's hard for me too stay on tract. I desperately want to gain more weight. What gym do you train people at? I really need to get a personal trainer who will help me get fast results

March 27, 2014

Adrian Bryant

do you have a gym memebership somewhere?

March 28, 2014

Leah

No but I can get one I read need to get a personal trainer because it's hard to do this on your own

March 30, 2014

ASHLEY

how do i incorporate this with inttermittent fasting?

March 25, 2014

adrian bryant

its going to be tough for you to do that considering how much you need to eat on this plan but if you start with 1500 calories then you should have no problem with a 14+ hour daily fast

March 25, 2014

Ella

Hi Adrian, i love your page. please i have a few questions and concerns, am 28years, 5.4" and weigh 50kg. these are my concerns:
A) I used to be kinda curvy with a really good butt, but now am really losing weight and everything is going flat.
B) I don't really have an access to the gym, so what can i use to substitute the weights with at home?
C) how can i get to plan my meal to give me the much needed calorie intake daily to gain weight and also butt and curves?
D) should i worry about eating late at night without having a bigger stomach?, because it is already getting big for my stature, plus do you think these exercises can tone my abs in the process?

Any other suggestions will be fine to make me look more matured, because i look so small for my age.

March 21, 2014

Adrian Bryant

a)
b) use this butt workout

c) start off with 1500-to-2000 calories
d)no exercises on this page tone your stomach but step 3 here will

March 21, 2014

Ella

OK, thanks. I don't have access to a gym facility, so what do you suggest i use to substitute for the appropriate weight at home? Also, do you think this exercise is going to give me great curves?

Also, i don't know what exactly to eat to get calories needed, any help with that?

March 22, 2014

Adrian Bryant

read step 3 for WHAT to eat and YES... i do (OF course) believe my exercises will give you curves

March 23, 2014

Leah

Actually I do have a question, what do you think about CB-1 weight gainer the pills? Are they worth giving them a try, or just a waste of money?

March 20, 2014

Adrian Bryant

I never heard of any weight gainer pills. maybe the ingreadients helps increase your appetite but remember... you are not trying to get fat so dont buy anything that may make you eat uncontrollably

March 21, 2014

Leah

I don't really have any questions or anything important to say other than this website is AMAZING !!!! Thank you for making it !!!!!! :-)

March 20, 2014

maddie

Hi Adrian,
I am going to start these excerises soon with the dieting. I am 5'1 and a 108 pounds which may sound like the perfect weight, but i look very skinny still.. i believe it is just how my body is made. My mom would like me to try to get to 114.. but i am a little nervous about becoming fat, because i do not want that. If i do your workouts and eat between a 15000-20000 calorie diet, will i be okay?

thank you!!

March 16, 2014

Adrian Bryant

yes but keep tracking everything and adjust according to the results you are getting

March 18, 2014

Jenifer

Hey im so glad i found this website! Im 17, 111 lbs, and 5'2. Im skinny and i really want to gain more curves. Recently i was doing butt and leg exercises that did help me gain muscle but it also made me get some stretch marks on the side of my hips. I dont want this to happen as i do these workouts. Also in my arms too but they are not that noticeable. Any advice to help them from happening?Thanks!

March 14, 2014

Jenifer

Thank you so much!!!!

April 02, 2014

Lessi

Hi Adrian,
I love this and I'm so going to work on his but I have a question. My only problem is my hips, I need to build muscle there and then I'll be curvy. My measurements are 34 24 30 so obviously I need to gain some inches on my hips. Is there a specific part of this workout I should focus on? Please help me, thank you!!!

March 02, 2014

sharon

Hi, can you do all 3 workouts in the same session or do you have to space them out on different days?

March 02, 2014


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